Your Sobriety Journey: Tips on Where and How to Begin

Maintaining mission readiness and the overall health of the military force is essential to our nation’s success. Alcohol use or misuse can negatively affect your personal well-being and the overall readiness and effectiveness of your unit and beyond. If you’re looking to quit drinking but feel overwhelmed about where to start, you’re not alone. Here are some practical steps to help you begin your sobriety journey and stay mission ready.

Practical Steps to Achieve Sobriety and Enhance Your Health

• Set Clear and Realistic Goals
  Set specific, achievable goals. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) recommends defining clear objectives, such as reducing the number of drinks consumed per week or committing to alcohol-free days. For some, the mission may be to quit entirely; for others, it may be to cut back gradually. You may want to:
  • Write down your goals and keep them visible as a daily reminder of your new commitment(s).
  • Make your goals measurable (e.g., “I will not drink on duty days”).
  • Start with manageable steps—every improvement supports warfighter health.
• Seek Support to Strengthen the Force
  No warfighter completes a mission alone. The Centers for Disease Control and Prevention (CDC) highlights the importance of support from friends, family or professional groups in maintaining readiness. Sharing your goals with a trusted teammate or leader can help keep you accountable and provide encouragement when challenges arise.
  • Some ways to find and receive support include the following:
    • Talk to your battle buddies, family or chain of command about your decision.
    • Join a support group like Alcoholics Anonymous (AA), or through military-specific programs and resources like Military OneSource.
    • Consider speaking with a behavioral health professional or chaplain for confidential guidance.
• Explore Alternative Activities
  Replacing drinking with healthier activities can help you stay focused and mission ready. For example, find new hobbies or activities that support your physical and mental fitness and training. Some ideas for alternative activities include:
  • Team sports to boost mental and physical fitness.
  • Hobbies like listening to music or volunteering.
  • Spending time with supportive friends and family
  • Practicing stress management techniques such as meditation or deep breathing.
• Take It One Day at a Time—Stay Mission Focused
  You don’t have to achieve full sobriety overnight. The NIAAA encourages taking things one day at a time and celebrating small victories. If you slip up, don’t lose sight of the mission—use it as a learning experience and keep moving forward.
• Know When to Seek Professional Help for Readiness:
  If you find it difficult to quit on your own, or if you experience withdrawal symptoms, it’s important to seek medical advice. Reach out to a healthcare provider for support and treatment options.

Quitting drinking is a vital step toward enhancing your health and ensuring you’re always mission ready. By setting clear goals, seeking support and finding healthy alternatives, you help maintain you and your team’s ability to fight and win.